WEBVTT WELCOME BACK. IT'S TIME FOR 11 FITNESS AND CANDICE GRASSO JOINS US. GOOD MORNING! GOOD MORNING. TODAY BEING WE'RE TALKING ABOUT FORM. PROPER FORM TO GET THE PROPER FORM, YEAH. I LOVE IT. PLAY ON WORDS. IT'S WONDERFUL. ONE OF THE HARDEST THINGS FOR ME AS A FITNESS PROFESSIONAL IS TO BE WORKING OUT MYSELF IN A FITNESS FACILITY AND I LOOK AROUND AND I SEE THINGS HAPPENING THAT COULD INJURE SOMEONE. THEIR OWN PERSONAL SPACE BLOCKED OFF SO I SEE IT AND I KIND OF GO OH! IF ONLY YOU DID THIS. YEAH. WHAT IS THE IF ONLY? YOU CAN TELL US NOW. SOMEBODY ASKED ABOUT DEAD LIFTS. SO THE TWO MOST COMMON LEG EXERCISES ARE SQUATS. IS A SQUAT AND THEN A LUNGE. AND THIS IS THE LUNGE WHICH SOME PEOPLE CALL IT A SPLIT SQUAT. OK. YOU HAVE ONE LEG BEHIND YOU. NOW, THE BIGGEST THINGS ABOUT THESE IS THAT YOU WANT TO HAVE AT THE LOWEST DEPTH SO YOU NEVER WANT TO BRING YOUR BUTT LOWER THAN YOUR KNEE LEVEL. YOU CAN SEE I CAN COME THAT LOW 90 DEGREES. WHEN YOU FIRST START, YOU MAY FIND THIS IS ABOUT THE BEST YOU CAN DO. YES. YOU WANT TO IS YOUR BUTT BACK AND NOT EVER HAVE YOUR KNEES OVER YOUR TOE. OVER YOUR TOES, OK. IF YOU CAN'T SIT BACK HOLDING WEIGHTS AND KEEP THAT FROM HAPPENING BECAUSE YOU'RE LEANING FORWARD, THEN YOU WANT TO HOLD A CHAIR. THE FURTHER YOUR LEGS ARE APART, THE EASIER BECAUSE THE WIDER BASE OF SUPPORT THAT YOU HAVE. SO IT'S ALWAYS EASIER TO START WITH THE SQUAT AND HOLDING A CHAIR HERE. I HAVE A BETTER CHANCE OF STANDING UP NICE AND TALL. SO WHAT IF YOU DO IT WRONG, YOU RISK INJURY? YOU DO. OK. TO THE KNEES? TWO MAJOR AREAS, CORRECT, THE KNEES AND THE BACK. THE BACK. SO THE OTHER ISSUE IS YOU SEE PEOPLE HAVING THE WRONG ALIGNMENT WITH THEIR KNEES AND A LUNGE, OF COURSE, THE ISSUE WITH THE LEGS WOULD BE THAT PEOPLE DON'T BEND THEIR BACK LEG. SO THEY TRY TO GO DOWN. I CAN'T LUNGE. YOU'RE NOT BENDING YOUR BACK LEG. 90 DEGREES. BOTH KNEES, I HAVE TO DROP THAT BACK LEG. NOW I HAVE 90 DEGREES, 90 DEGREES. THAT'S THE LOWER -- THAT'S THE LUNGE YOU REALLY CAN'T GO TOO LOW BECAUSE YOUR BACK LEG WILL STOP YOU AT ABOUT 90 DEGREES. OK? HOW OFTEN DO PEOPLE GET THE WHOLE BENDING THE LEG THING RIGHT AND WRONG? BECAUSE YOU NEVER KNOW WHEN DO YOU BEND, WHEN DO YOU HAVE A SOFT KNEE? YEAH, REALLY, THAT'S THE BIGGEST ISSUE IS I SEE KNEES AND LOWER BACKS AND PEOPLE DOING SQUATS LIKE THIS WITH THEIR LOWER BACK OVER SO THAT'S A FLAT SPINE LIKE YOU HAVE A STEEL ROD UP YOUR SPINE BUT YOU CAN COME FORWARD AT THE HIP. SO HERE AND HERE AND NOT HERE AND HERE. GOTCHA. WHATEVER YOU NEED TO DO TO MAKE YOUR FORM CORRECT, DROP THE WEIGHT, HOLD A CHAIR, LOWER YOUR DEPTH. BUT 90 DEGREES AT THE KNEES AND A FLAT SPINE. DEAD LIFT, DONE WITH A FLAT BACK AND COMING UP LIKE THIS. IT'S FOR YOUR GLUTES AND HAMSTRINGS IF YOU DO IT PROPERLY. MOST PEOPLE ROUND THEIR BACK AND COME UP LIKE THIS AND THAT'S FOR A WHILE WE DIDN'T LET PEOPLE DO THIS EXERCISE. FLAT SPINE WAS THE EASIER WAY TO MAKE IT BETTER IS ONE LEG. LESS LIKELY TO HURT YOUR LOWER BACK AND, OF COURSE, HAVE YOUR HAND PLEASE. IF THAT WAS TOO DIFFICULT, HOLD A CHAIR LIKE THAT BECAUSE THE BALANCE IS AN ISSUE. WE'VE NEVER HELD HANDS. WE HAVEN'T. I FEEL BONDED. I FELT LIKE I BENT OVER. HELLO! HAVING A MOMENT THERE. THANK YOU. YOU'RE WELCOME. THANK YOU SO MUCH. IF YOU'RE IN THE GYM AND SEE ME DOING SOMETHING WRONG, YOU CAN TELL ME. YOU GOTCHA. ALL RIGHT. THIS IS CANDICE'S INFORMATION. 410-960-0403 AND WWW.FIT AT CARDIO.COM.